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Health Tip Nigerians Must Adhere To.

Health Tips Nigerians Must Adhere To.

Keeping your health on-check is very important . your Health is a critical factor to how you Live, Behave and determine your Productivity as human.

Researchers have come up with a lot of tips to keep your health Strong and Active.

Here are 15 health tips you must adhere to in other to stay fit and strong.

1. Don’t Drink Sugar Calories

Sugary drinks are the most fattening things you can put into your body.

This is because liquid sugar calories don’t get registered by the brain in the same way as calories from solid foods.

For this reason, when you drink soda or sugary drinks, you end up eating more total calories .

Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease and all sorts of health problems.

Keep in mind that fruit juices are almost as bad as soda in this regard. They contain just as much sugar, and the small amounts of antioxidants do NOT negate the harmful effects of the sugar.

The Best advice is to absolutely abstain from any sugary juice or drinks.

2. Eat Nuts

Despite being high in fat, nuts are incredibly nutritious and healthy.

They are loaded with magnesium, vitamin E, fiber and various other nutrients.

Studies show that nuts can help you lose weight, and may help fight type 2 diabetes and heart disease.

Additionally, about 10-15% of the calories in nuts aren’t even absorbed into the body, and some evidence suggests that they can boost metabolism .

People who eat nuts regularly have better health outcomes. This includes reduced rates of coronary heart disease (CHD), cancer, stroke, heart attacks, and lower chances of death

In one study, almonds were shown to increase weight loss by 62% compared to complex carbohydrates.

3. Avoid Processed Junk Food (Eat Real Food Instead)

All the processed junk foods in the diet are the biggest reason the world is fatter and sicker than ever before.

These foods have been engineered to be “hyper-rewarding,” so they trick our brains into eating more than we need, even leading to addiction in some people.

They are also low in fiber, protein and micronutrients (empty calories), but high in unhealthy ingredients like added sugar and refined grains.

Junk food affect your health and makes the body weaker.

4. Get Enough Sleep

The importance of getting enough can not be overstated. It keeps you young and strong.

Poor sleep can drive insulin resistance, throw your appetite hormones out of whack and reduce your physical and mental performance

What’s more, it is one of the strongest individual risk factors for future weight gain and obesity. One study showed that short sleep was linked to 89% increased risk of obesity in children, and 55% in adults.

5. Drink Some Water, Especially Before Meals

Drinking enough water can have numerous benefits.

One important factor, is that it can help boost the amount of calories you burn.

According to 2 studies, it can boost metabolism by 24-30% over a period of 1-1.5 hours. This can amount to 96 additional calories burned if you drink 2 liters (67 oz) of water per day.

The best time to drink water is half an hour before meals. One study showed that half a litre of water, 30 minutes before each meal, increased weight loss.

6. Avoid Bright Lights Before Sleep

When we’re exposed to bright lights in the evening, this disrupts production of the sleep hormone melatonin.

An interesting “hack” is to use a pair of amber-tinted glasses that block blue light from entering your eyes in the evening.

This allows melatonin to be produced as if it were completely dark, helping you sleep better.

7. Take Vitamin D If You Don’t Get Much Sun

Back in the day, most people got their vitamin D from the sun.

The problem is that most people don’t get much sun these days. They either live where there is no sun, or they stay inside most of the day or use sunscreen when they go out.

According to data from 2005-2006, about 41.6% of the US population is deficient in this critical vitamin.

If adequate sun exposure is not an option for you, then supplementing with vitamin D has been shown to have numerous benefits for health.

This includes improved bone health, increased strength, reduced symptoms of depression and a lower risk of cancer, to name a few. Vitamin D may also help you live longer.

8. Eat Vegetables and Fruits

Vegetables and fruits are the “default” health foods, and for good reason.

They are loaded with prebiotic fiber, vitamins, minerals and all sorts of antioxidants, some of which have potent biological effects.

Studies show that people who eat the most vegetables and fruits live longer, and have a lower risk of heart disease, type 2 diabetes, obesity and all sorts of diseases .

9. Make Sure to Eat Enough Protein

Eating enough protein is incredibly important, and many experts believe that the recommended daily intake is too low.

Protein is particularly important for weight loss, and works via several different mechanisms.

A high protein intake can boost metabolism significantly, while making you feel so full that you automatically eat fewer calories. It can also cut cravings and reduce the desire for late-night snacking.

Eating plenty of protein has also been shown to lower blood sugar and blood pressure levels.

10. Just Walk More

Doing aerobic exercise (or cardio) is one of the best things you can do for your mental and physical health.

It is particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat should lead to major improvements in metabolic health.

11. Don’t Smoke or do Drugs, and Only Drink in Moderation

If you’re a tobacco smoker, or abuse drugs, then diet and exercise are the least of your worries. Tackle those problems first.

If you choose to include alcohol in your life, then do so in moderation only, and consider avoiding it completely if you have alcoholic tendencies. You an check the health agencies in Nigeria and their functions to report fake drugs dealers in Nigeria.

12. Use Extra Virgin Olive Oil

Extra virgin olive oil is the healthiest fat on the planet.

It is loaded with heart-healthy monounsaturated fats and powerful antioxidants that can fight inflammation.

Extra virgin olive oil leads to many beneficial effects on heart health, and people who consume olive oil have a much lower risk of dying from heart attacks and strokes.

13. Minimize Your Intake of Added Sugars

Added sugar is the single worst ingredient in the modern diet.

Small amounts are fine, but when people eat large amounts, it can wreak havoc on metabolic health.

A high intake of added sugar can cause Heart disease.

There are many incredibly healthy herbs and spices out there.

For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, leading to various health benefits.

You should make an effort to include as many different herbs and spices as you can. Many of them can have powerful beneficial effects on your health.

14. Take Care of Your Relationships.
Social relationships are incredibly important. Not only for your mental wellbeing, but your physical health as well.

Studies show that people who are close with friends and family are healthier and live much longer than those who are not.

15. Track Your Food Intake

The only way to know exactly what you are eating, is to weigh your foods and use a nutrition tracker like MyFitnesspal or Cronometer.

This is important to know how many calories you are eating. It is also essential to make sure that you’re getting in enough protein, fiber and micro-nutrients.

Studies show that people who track their food intake in one way or another tend to be more successful at losing weight

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